Welcome to the Podiatry Blog of Dr Richard Blake of San Francisco. I hope that the information here will help you in some way. Please feel free to leave a comment on the blog, or email me questions at drblakeshealingsole@gmail.com. If the blog helps you, consider a $5 donation to keep the blog growing. Any money donated to this blog in September will be given to the Red Cross for Hurricane Harvey relief. $10 donated in September so far. Thanks. Dr Rich Blake

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Thursday, August 12, 2010

Foot and Ankle Exercises: Video on Flatfooted Balancing Exercises: The Best Functional Exercise with Variations

The Single Leg Flatfooted Balancing Exercise is one of the most useful exercises invented. I personally use it for my patients over 50 on balancing programs, and it is used in core rehab, knee rehab, ankle rehab, and foot rehab. It is one of the best methods of foot and ankle strengthening. Gradually the patient works up to 2 minutes with the eyes open, then up to 2 minutes with the eyes closed, then eyes open with the soft pillow, then up to 2 minutes soft pillow with the eyes closed. Some patients will purchase the thin rubber disks for greater difficulty and do other variations as seen with the basketball. I must emphasize that the supporting knee (weight bearing) is slightly bent to protect itself from hyperextending and this position adds to the difficulty balancing. The exercise can be initiated at any time of the day, but should be done normally in the last 2 hours of the evening before bed. This is due to the fatigue of the leg produced, as you increase the time, and you need sleep time to recover. You really do not want to do this exercise before other strenuous weight bearing exercises. Gradually, like any good strengthening exercise, you limit the exercise to 3 times per week. There should also be no pain anywhere with this exercise. If pain develops, stop, and if it repeats itself each time you try the exercise, seek advice on what is wrong, or how to modify.

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Thank you very much for leaving a comment. Due to my time restraints, some comments may not be answered.I will answer questions that I feel will help the community as a whole.. I can only answer medical questions in a general form. No specific answers can be given. Please consult a podiatrist, therapist, orthopedist, or sports medicine physician in your area for specific questions.

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About Me

I have been a podiatrist for 34 years now and I am excited about sharing what I have learned on this blog. I love to exercise, especially basketball and hiking. I love to travel. I am very happily married to Patty, and have 2 wonderful sons Steve and Chris, a great daughter in law Clare, my new grandson Henry, and a grand dog Felix.